Sundays Prep

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CrossFit Cirencester – CrossFit

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Mini MET-Con 3 (No Measure)

2 Rounds

200m Run

5 Push Ups

10 Air Squats

15 ABMat Sit Ups

Muscle-ups (5 sets of appropriate scale x 5 reps )

Remember to work all three parts of the MU (Pull, transition & Push) these can all be scaled

Metcon (AMRAP – Reps)

AMRAP for 20 mins

100 over rower burpees

Max distance row in remaining time

Score is the distance covered on row after 100 burpees

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